How to Get a Flat Tummy Without Surgery | Lose Belly Fat
Shrinking your stomach is a weight loss method that involves controlling your diet and exercising to make the size of stomach smaller. Scientifically, you can’t permanently shrink the size of your stomach without surgery. However, with diet and exercise, you can train your stomach to stretch less to accommodate food, making you feel “full” more quickly when you eat. To accomplish this, you have to stick to a strict, balanced diet, commit to exercising regularly, and avoid creating unsustainable habits.
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1. Eat a balanced diet.
Eating a balanced diet is important for making sure your body gets all of the nutrients in the right amounts to keep you feeling satisfied while eating less. Try to eat a diet comprised of 30% healthy carbs, 20% each of fruits and vegetables, 10% each of dairy and meat, and as little fat and sugar as possible.
2.Drink plenty of water between meals.
Water can help you feel full between meals and curb cravings while not expanding your stomach like food would. However, you can also get water from vegetables like cucumbers, broccoli, carrots, and fruits such as watermelon, plums, and apples.
3. Eat slowly and only until you start to feel full. Many people overeat because they don’t know when they feel full, causing their stomachs to expand temporarily to accommodate the food before digesting it. Take your time when you eat, chew each bite thoroughly, and drink water between bites. Your body will signal your brain when you’ve eaten enough.
4. Start weight training to tighten your core muscles.
Weight training can help you focus on toning specific areas of your body, such as the stomach. Training with weights increases your balance, stamina, and flexibility while also helping to build muscle and burn fat.
Exercises like crunches, planks, and pull-ups engage your core stomach muscles and help to build strength in this area, which can result in a more toned look.
5. Resist the temptation to “crash” diet. Extremely restrictive diets that don’t allow for the consumption of specific food groups are unsustainable. Although these diets might cause your stomach to look and feel smaller initially, the results won’t last due to constant hunger and your body not getting the nutrients that it needs.
Restrictive diets can cause you to “binge” once the diet is over, which can make you feel sick by filling your stomach past its normal capacity in one sitting.
6. Eat small snacks throughout the day to curb cravings.
Many people restrict themselves to only three meals per day and are left feeling hungry. Having a healthy snack like nuts, a granola bar, or a piece of fruit can keep you satisfied between meals and help to avoid overeating.
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